ABC (Applesauce, Banana and Carrot) Muffins

Yields: 36-40 mini muffins OR 12-16 regular muffins Prep Time: 15 minutes Total Time: 30 minutes

These muffins are full of fiber and just enough sweetness to have kids begging for breakfast. Molasses adds a bit of iron, as do the old fashioned oats. Carrots and banana add vitamin A and potassium, rounding out a great little muffin!


2 medium to large bananas, mashed

3/4 c. finely shredded carrots (grate on smallest side of cheese grater)

4 oz. unsweetened applesauce (same size as applesauce packaged cups)

2 eggs

1 T. molasses

1 T. coconut oil

1 t. vanilla extract

1 t. baking powder

1/2 t. baking soda

1/2 t. salt

1/2 t. cinnamon

1 c. whole wheat pastry flour

1 c. ground old fashioned oats (can grind in a coffee grinder or simply use oat flour)*


1. Preheat oven to 350 degrees. Grate carrots and combine with mashed bananas, eggs, molasses, vanilla and oil in a bowl. Mix well.

2. Combine whole wheat pastry flour, ground oats, baking powder, baking soda, salt and cinnamon in a bowl. Slowly incorporate into banana mixture.

3. Spoon batter into a (preferably parchment paper cup) lined muffin tin, 3/4 of the way full. Bake at 350 degrees Fahrenheit for 13-16 minutes, or until a toothpick comes out clean. Let cool before eating. Muffins can be frozen.

Mornings are challenging when we are trying to get everyone up, dressed, fed and out the door. I’m not a fan of cereal and milk, so I am always on the lookout to find an easy and healthy recipe to help mornings run smoothly. They also work great as a component to lunches, at home or school.

I just grate the carrots using the small end of the cheese grater, and it takes about 2 extra minutes, nothing too crazy for a little extra nutrition. The riper the bananas, the better, as the sugars come out the browner the bananas, requiring no need for additional sugar. I do add a tablespoon of molasses for a depth of flavor to the sweetness profile. However, molasses is so rich in nutrients, such as iron and calcium, and is a low glycemic food (think keeps blood sugar level and good for diabetics) that I love getting into a recipe wherever I can.

The nice thing about these muffins is there is no refined sugar, and much of the sweetness comes naturally from the bananas. Additionally, there are about two carrots in the whole recipe, packing extra vitamins and fiber. Lastly, these little muffins are low in fat, while still providing some fat by way of medium chained fatty acids from coconut oil, for sustained energy.

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If you like the idea of fruit and veggies in your muffins, you may also like these

sweet potato blueberry muffins

Sweet Potato and Blueberry Muffins

spinach pear and oat muffins

Spinach, Pear & Oat Muffins

chickpea protein muffins

Protein Packed Fruity Muffins (with chickpeas!).

#banana #muffins #breakfast #oatmeal #recipe #dairyfree #nutfree

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